An Exercise Routine to Help You Fight the Winter Blues

Winter is just around the corner, and with Daylight Savings behind us, days are getting shorter and shorter. This tends to be the time of year when the “Winter Blues” start to emerge, and some people even develop Seasonal Affective Disorder (SAD) or more severe cases of the Winter Blues. Winter Blues and SAD are both forms of depression. However, studies show that both can be positively affected by exercise, which has been shown to help with depressive symptoms, especially when it gets to be more vigorous. If you find yourself affected by the Winter Blues each year, an exercise routine can go a long way in helping boost your mood. The following exercise routine will have several components to help you fight the Winter Blues. As always, be sure to check in with your physician before starting a new exercise routine.

1. Get Outdoors

First and foremost, getting outside and getting some sunlight exposure should be a non-negotiable (wear sunscreen, though), as it’s important for regulating our circadian rhythm. Do anything active outside that you can, whether that’s a walk, a jog, or something more intense. Just get outside and get moving daily!

2. Give Strength Training a Try

Second, get a structured resistance training program. Regular exercise is great for helping with depressive symptoms and having targeted goals can drive motivation and keep you going. This article I wrote about strength training for beginners is a great way to get started for all age groups.

3. Stretch It Out

Third, winter tends to be a colder time in most places and can have us feeling a bit more stiff than usual as a result. Investing some time into a stretching or yoga routine a few times a week can go a long way in helping you feel more limber on a daily basis, making all other activities more enjoyable.

These three simple steps (Sun exposure, strength training, and stretching) will be a great way for you to combat the Winter Blues. If you need help getting started with a new exercise routine or if aches and pains are holding you back, schedule a free assessment with your local Athletico today.

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.

Sources:
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Noetel M, Sanders T, Gallardo-Gómez D, et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials [published correction appears in BMJ. 2024 May 28;385:q1024. doi: 10.1136/bmj.q1024]. BMJ. 2024;384:e075847. Published 2024 Feb 14. doi:10.1136/bmj-2023-075847